Are protein supplements helpful? 

What is whey protein?

Can I have whey protein if I am lactose intolerant? 

So many questions about protein supplements, and who better to ask than a microbiologist who created a protein powder?

Darcy Haggith is the leader and founder of Gruppo Nutrition and Polar Joe. He is here to share with us his journey to building a successful protein powerhouse, how he finds work-life balance, why he believes in meeting your protein needs, and what to look for when choosing a protein supplement. 

Our friends at Polar Joe are giving all Fuel Her Awesome listeners 15% off! Enter "Fuelherawesome" at check out.

Cheers, and happy eating! 

Jess

Hey friends! We all need water like we need oxygen. Hydration is power. And you think it would be simple: you get thirsty, you drink, you pee, repeat. While this is true, my goal today is to help you level it up. I want you to know what your body says about dehydration and how to recognize it. Beyond this, there is power in hydration and there can be more powerful when you amplify a few details. 

Some of you might be pumped to hear this, and some of you might have an automatic resistance to this topic. I believe there are two kinds of "hydraters" out there:

-Those who drink incessantly. So much that you have to pee on your way in and out of Costco. You are probably so excited about this episode that you can’t wait to get a new water bottle, or add the goodies to your already stellar hydration routine! 

- Then there are those that resist it. For some reason, not drinking adequate water is a place some like to allow their inner rebel to shine and they just don’t want to do it. They don’t like water bottles, they don’t like the inconvenience of peeing midday, and they don’t like water.  My hope is that today’s episode at least convinces you to take your water bottle with you and perhaps spike some interest in adding more. 

Whichever category you fall under, or if you are somewhere in-between, get out a pen and paper because by the end of this episode you are going to be pumped to level up your hydration! 

CHEERS, and happy eating! 

Jess

PS- The beverages referenced in this episode are:

Magic Mind- Enter FSA20 for 20% off your one-time purchase, or 40% off your subscription 

Polar Joe: Don't forget to enter "FUELHERAWESOME" for 10% off any order! 

MudWatr

It isn’t that it is too hard. 

You can trust the process. 

It isn’t your lack of will power… 

The things holding you back from food freedom are not what you would expect. In today’s episode, I am breaking down six fear blockers that may be holding you back from food freedom and ultimately empowered eating. 

Fast (but not good) results. If I had a dollar for every person that lost weight quickly and regained it and then some… I would be buying myself a restaurant and inviting y’all in to serve you dinner. Don’t get distracted by she who lost that 10 pounds drinking shakes or doing keto. Those who don’t do the hard work and learn to eat balanced will always be chasing the next diet. 

Resistance to natural changes. Friends!!! It is ok for our bodies to change. We shouldn’t be in the same body we were in high school— we are not the same person! Our stomach that grew a baby should not look the same post-baby! Aging is real and a blessing. I am sorry our culture has told us this is not ok. Let’s take the narrative back. 

Unrealistic expectations. So often we are our own worst enemy. We demand the impossible and are upset when we can’t reach a goal that wasn’t designed for us in the first place. Here is where I love clients to lean into their faith. Where does God want your goals and outcomes to be? What has God given you the capacity and resources to strive for in this season? Keep your eyes here and you will go farther than you dreamed possible. 

Not living in the present. When we are in our head about food and body, we forget to actually connect with our body. Learning to be with food and hear our body’s biofeedback is paramount. It opens the door to empowered eating. 

Lack of gratitude. In a culture that tells us to look and eat a certain way, it is really easy to only see the bad in our bodies. Switch the lens. Find things to be grateful for in your health and physical being. You will be amazed how this transforms your self-view, and ultimately changes how you care for your body. 

Inability to find satisfaction in food. That good or bad food list is one that will haunt you, and ultimately leave you always wanting more on your plate. I know it is scary to legalize all food. What if I overeat? What if I gain weight? Friends! I have good news, the research shows and I see it over and over again… changing the narrative around food changes the way we eat it. Do you want to want to eat healthy foods? Start by saying it’s ok if you don’t. 

Want to learn more about empowered eating? Download my FREE 3-Steps To Empowered Eating guide or sign up for Food Foundations today! 

Cheers and happy eating! 

Jess 

Do you know which Disney princess you eat like?!?!

Toni Marinucci is a fellow Registered Dietitian and she has a unique (and cool) approach to healing your relationship with food. 

Today, Toni is breaking down all the parallels between dieting, dating, and romantic relationships. Listen in to learn how you diet like you date! So many of us are trying to make the diet "shoe" fit, and it's time to stop the madness and start looking for dieting "marriage" material. Toni shares the 4 Disney princess archetypes and how to identify which Disney princess you eat like! Do you eat like Cinderella, Snow White, Jasmine, or Ariel? This is a fun one that you don't want to miss! 

To learn more about Toni, be sure to connect with her on IG @tips_with_toni or you can purchase her book "Once Upon A Diet" on Amazon. 

Cheers, and happy eating! 

Jess 

Remember when summer started and we couldn't wait for the long days and flexibility of schedules? Now, after 3 months of chaos, I am craving some structure. 

Today I am breaking down the 3-step process for resetting and reconnecting with those health and fitness goals. We have 4 months left in the year and I know our 2023-selves will be grateful if we take the time NOW to reset and keep growing. 

Praying this one helps you all transition to the next season with new energy and a fresh perspective. 

Cheers, and happy eating! 

Jess

Are you settling if you let go of weight loss and accept your body? 

How do you learn to feel comfortable in a larger than desired body in a fatphobic world?

Today's interview is priceless. Jenna Waite is a registered dietitian, a mom to 5, and living in a larger body. In this interview we laugh, we cry, we feel it all about what it is like to live and overcome unworthy feelings attached to your weight. Jenna is brave and vulnerable in today's episode and it is one every woman needs to hear. 

You are wonderful.

You are worthy. 

And you have gifts the world needs... regardless of your body size.

After today's episode, you will know that NO! You are not settling if you decide to accept your body. In fact, this may be the very key to better health. 

Thank you Jenna for sharing your story! Be sure to connect with Jenna on social @jennawaite_rd and check out her resources here. Be sure you download her FREE Health Habits Cheat Sheet. 

Cheers, and happy eating, 

Jess 

How is it already almost September?!?!?

While the days are often long, the years sure are short. Part of me knows each day is a gift, and yet I too often get bogged down by the to-do lists and the responsibility.

Autopilot kicks in. 

In today's interview with THE Ms. Kate House, we are talking about "how to live by design...not default". This conversation kicks off by making "purpose" feel a lot less scary and more approachable. As a health coach, Kate is skilled at helping others start connecting with their own values and then coaching them on how to take aligned action as guided by purpose - or purposes.

This interview is worth every minute and will no doubt leave you feeling inspired, without a side of overwhelm. Thank you Kate House for your insight and time. For more resources from Kate be sure to connect with her on IG @mskatehouse or check out her podcast Live By Design. And if you are ready to have her in your corner, her LBD Collective is open and ready for you. 

Cheers and Carpe Diem Friends, 

Jess 

It's all fun and games until the ice cream pint is gone (in one sitting). 

Stressed? Chocolate sure does make it better... for a minute.

The truth is emotional eating is effective, but it only makes us feel better for a moment. In today's episode, we are jamming out about emotional eating, why it works, and how to cut ties with it as your primary coping tool. We have science that shows eating high sugar, high fat food makes us feel better... why not use this to our advantage instead as a form of self-sabotage? Here are five ways to set yourself up to reduce your reliance on food as a coping tool and set yourself up for happy eating (even if it is emotional). 

Cheers, and happy eating! 

Jess

Habits shape our days, which shape our weeks and ultimately direct our year. Most habits are started with good intentions, but all too often turn into unsupportive or sabotaging habits.

Today we are breaking down bad habits. How and why did they start? Then we break through to rebuild healthy habits that not only stick but create the outcomes we are looking for. I believe you have agency over your day and habits are something you can change through psychological flexibility. The key to this is inside today's episode! 

I am so excited to be wrapping up this Health Hack Mini Series! 

Be sure you tuned into Monday's episode: My #1 Health Hack for Getting Stronger!

And you don't want to miss Wednesday's episode: Energy Hacks For Busy Women! 

If you like these tips, rooted in Empowered Eating... FRIENDS this is just scratching the surface of what we will cover in Next Level Nutrition. We will be covering nutrition hacks on gut health, cycle syncing, fuel planning, how to fuel for exercise and more! This will all be LIVE for 10 weeks. I cannot wait to support you face to face and see you finally reach that next level. 

APPLY HERE!! Applications will be accepted through August 21st! 

Cheers, and happy eating! 

Jess 

I see you boss babe: juggling all the things and trying to do it with a smile!

But the reality is your energy will only take you as far as you fuel it.

Today, I am sharing my top 3 energy hacks to boost your energy so you can show up for all the things... with high energy and as your best self! 

I am jazzed to continue this Health Hack Mini Series! 

Be sure you tuned into Monday's episode: My #1 Health Hack for Getting Stronger!

Stay tuned for Friday: Habit Hacks! How to Break Bad Habits and Set Yourself Up For Success 

If you like these tips, rooted in Empowered Eating... FRIENDS this is just scratching the surface of what we will cover in Next Level Nutrition. We will be covering nutrition hacks on gut health, cycle syncing, fuel planning, how to fuel for exercise and more! This will all be LIVE for 10 weeks. I cannot wait to support you face to face and see you finally reach that next level. 

APPLY HERE!! Applications will be accepted through August 21st! 

Cheers, and happy eating! 

Jess